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What are some exercises to help relieve hip and knee pain?

Rick Olderman
Physical Therapy

Here are some hip and knee correction exercises if you have knee pain:

  • Tensor fascia lata (TFL) & quadriceps stretch: reduces pelvic rotation
  • Side-lying clamshells: improve hip muscle strength.
  • All-fours rocking stretch: passively restores normal hip mechanics
  • Gluteal Pumps: restore proper gluteal strength
  • Walk the Walk: activates proper gluteal function and improves femur (thigh bone) tracking while walking
Fixing You: Hip & Knee Pain: Self-treatment for IT band friction, arthritis, groin pain, bursitis, knee pain, PFS, AKPS, and other diagnoses

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Fixing You: Hip & Knee Pain: Self-treatment for IT band friction, arthritis, groin pain, bursitis, knee pain, PFS, AKPS, and other diagnoses

Hip and knee pain are often a result of poor pelvic muscle performance in combination with poor walking habits. This combination creates tracking problems in the hip socket or excessive rotation at...

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.